Listen
up, if you are a tactical officer, you must look the part as much as you
act it.
Having a great shot with your pistol will only get you so far
and there will be scenarios in which you'll need to learn to use your
physical attributes. When that time comes, you better be primed and
ready for battle, bottom line. With all else held equal, the more fit
officer will be superior.
I've had the pleasure of working with the Lexington, KY Emergency
Response Unit, a team that finished 3rd in the World S.W.A.T. Games
(www.originalswat.com)! Talk about a bad a** group of guys who can
raise the bar. They took every training session to the next level and
there was never a dull moment. They were a team that knew how to work
together and it showed. My success training them and further study has
led me to develop 5 critical points that every officer should follow.
- Dynamic Flexibility Warm-up
Grumble, grumble. I hear the cries that big law enforcement men
don't need any kind of flexibility. If you aren't familiar, dynamic
flexibility has pretty much become the standard warm-up protocol in the
fitness industry. Why? Dynamic flexibility is a series of active
stretches, rather than the classic "sit and hold". You'll gain movement
in 'stiff' joints and learn to stabilize the necessary joints. This is
important for the law enforcement officer because it keeps their body
in proper alignment. As much as some officers drive around to, it's
essential that proper posture and alignment be restored after extended
periods of inactivity.
At the drop a hat, danger can approach and the prepared officer will
be prepared to react--without having to roll the shoulders and stretch
the hammies. This warm-up also facilitates optimal movement patterns
that help maximize the efficiency of the workout. Don't be a washed-up
has-been who used to be great in the field, make sure you take care of
the important aspects of your body especially as you age.
- Do not Bodybuild
Before I get into this, I understand many police officers are
recreational bodybuilders who actually compete. That is fine, and
having been on stage myself I fully endorse this. However, if we ask
ourselves, "what will be most beneficial for the job's requirements?",
we can quickly see how body part training can flat out suck.
I cannot stress the importance of being able to manage your
bodyweight--chin ups, push ups, various single leg squats are just
starters. When you are in the field the ability to handle yourself will
dictate your performance in critical times--not your ability to lie on
your back and press a weight. Will you be able to handle yourself or be
some wimp who's only good with machines?
Most bodybuilding exercises are predominately done in the sagittal
plane. In addition, there isn't going to be many opportunities to
shoulder press a criminal, save the bodyslam. The elite police officer
needs to be strong in all three planes of motion. There are a number
of ways to go about this that do not involve BOSU Balls and bands. A
great start would be the addition of single legwork to your lower body
days--single leg squats, Bulgarian split squats, and various lunges.
When you do upper body days, try doing a simple standing single-arm
shoulder press; this forces the contralateral side to resist rotation,
thus strengthening the transverse and frontal plane. Then try it with a
kettlebell or small sandbag. The idea of being strong all over lends
itself to the next bullet too.
- Odd Object Training
There is some aura of odd object training that just screams
TESTOSTERONE. What's more satisfying to the Alpha Officer than keg
tosses or sandbag carries? The beauty of the odd object training is
first and foremost the instability of the tools used. They require
unequal loading across the body in various proportions and in no
predictable way. For instance, the sandbag is rarely ever in the same
position or carried the exact same way, so the cumbersome nature of it
helps strengthen in multiple planes.
For a police officer in the real world, odd object has another
unparalleled benefit. Under load of a dummy, sandbag, or sled drag you
will experience a huge oxygen deprivation (cardio effect) while still
toting around extremely heavy weights (strength effect). This
combination of strength and cardiovascular activity rolled into one has
an accelerative effect on altering body composition. On top of that, you
adapt to performing under local muscular fatigue; meaning when you are
out of breath, under load, and muscles burning you will learn to push
through. This is instrumental in enabling tired officers to move
efficiently even when loaded up with their gear.
Remember, fatigue masks fitness, so learn not just to work, but
perform while exhausted. I cannot stress the importance of utilizing
odd objects such as kettlebells, dummies, sandbags, sleds, and
sledgehammers among many others.
- Performance Under Fatigue
Fact: mental acuity and cognition can significantly break down with
fatigue. It is imperative to retain the ability to perform critical and
technical skills under fatigue. Have you ever ran a distance and
attempted to have a steady aim? If you have, I'm sure you noticed the
fatigue. There are a couple of ways to go about this and some are more
practical than others.
You can attempt to actually shoot your gun after an obstacle course
or some fatiguing task. This is probably only an option if you have an
obstacle course built near a shooting range. In more recreational
settings it could be beneficial to assume a shooting position, either
knee or lying, and attempt to steady your breathing in a effort to
control unwanted motion in your arms and torso immediately after
finishing a set. Other options include highly challenging stability
exercises (no, not the BOSU). The need for stability will naturally
alter your breathing patterns and one can quickly learn how to gain
control.
Let's say it's a blistering hot day and you just finished a 60 yd
heavy sled drag. The first thing on your mind is going to be laying on
the bed of the truck trying to gasp for breath, but you should have a
partner ask you a few simple math problems to see how well you can
concentrate under fatigue. I'm not saying to join the mathlete team,
but little tests of aptitude such as this can create greater clarity in
real world situations. In a nutshell, learn to be proficient at both
mental and physical tasks when under extreme fatigue and you'll excel in
the community or city you serve.
- Cooperative Training
One aspect of training I slightly allude to is having a partner for
this or that. Cooperative training, either with a partner or team,
should be the foundation of your training. It's a police force. A
military unit. You're not James Bond or some secret assassin.
Tactical officers should train together because they will be working
together in the field. The officers that work together will continually
make more significant progress that those who don't. When one or more
of the team is having an off day, there will be someone there to pick
them up. This favor will be later reciprocated when another person sets
the bar for the rest to emulate.
Beyond training together, actually be accountable to someone else.
Some people have the motivation to stick to a specific plan and reach
their goals, but others need the accountability factor and owning up to
another person can provide that. If none of the others, follow this tip
because some of the others will fall into place naturally, but nothing
can take the place of great lifting partners.
